Specific Warm Up

Rest between sets:Minimal
Intensity: Light

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	210		Straight Lift 1x6		Isolate the movement into the hands moving upwards only. Relax your arms back to the floor between each repetition. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
a	211		Back Lift with Hands by Hips 1x6		Keep your head in a neutral position as you lift your entire upper body off the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
a	212		Motor Bike Wrist Warm Up 1x10 each direction		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
a	213		Italian Wrist Curl 1x8		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your forearm around horizontal.
	214
b	215		W Lift 1x6		Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
b	216		Lying Rear Deltoid Fly 1x6		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
b	217		Hand Wrist Pass Through 1x5		Curl your fingers so your fingernails lay on top of another. Continue this movement pushing the fingers through until the back of your hands are connected. Return to your starting position using the same movement path. Apply pressure on your wrists the entire time by gently pushing your hands towards each other.
b	218		Forward Facing Wrist Stretch 1x20sec		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Gently move your shoulders towards the front on top of your fingers and beyond to load weight from your knees into your wrists. Go slow and only place as much pressure in your hands as you are comfortable with.
	219
c	220		Elbow Lift 1x8		Lift your elbows up as you were trying to make them touch behind your head. Bring them back down slowly. Do not slam them into the floor. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. Move slowly! The longer this takes the more control and strength you will develop!
c	221		Arm Circle 1x12 each direction		Keep your chest on the floor and lift your head sligthly. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
c	222		Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
c	223		Prayer Pose Rotation 1x6 each direction		Keeping your hands in a vertical position push them down in front of your body towards your belly button. Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition. Keep your shoulders depressed and squared with your hips.
	224
d	225		Straight to W 1x8		On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
d	226		Back Extension 1x8		Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
d	227		Reverse Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
d	228		Backward Facing Wrist Stretch 1x20sec		Place your hands shoulder width apart on the floor with your fingers pointing towards your knees! Start with your shoulders in front of your hands and lock out your elbows. With the entire palm of your hand on the floor slowly bring your shoulders back towards you to increase pressure and wrist extension for a gentle wrist and forearm stretch.
	229
e	230		Around the World on Stomach 1x10		Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
e	231		Forearm Plank Trunk Rotation 1x8 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line. Move slow and stay in control at all times!
e	232		Open Close Hands 1x10		Close your hands into tight wrists to mobilize your hands and stimulate blood flow. Squeeze tight when in the fist position and spread your fingers wide as you open your hands.
e	233		Salt Bae Wrist Curl 1x8		Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide. Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion. Keep your hips and shoulders perfectly squared and parallel to the floor.
	234
	235
f	236		Forehead to W 1x8		Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
f	237		Hand Raise over Hurdle on Stomach 1x8 each side		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
f	238		Up Down Wrist Waving 1x10		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.
f	239		Kneeling Elbow Rotation 1x10 each direction		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows! Rotate the pit of your elbows towards you and away from you as far as you can in each rep. Lean into your hands and keep your wrists under constant pressure.
	240
g	241		Push Up Y 1x6 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Lift one arm at the time out diagonally in a 45 degree angle. Your thumb needs to point towards the ceiling. Keep your shoulders and hips immobile.
g	242		Swimming 1x20sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.
g	243		Surfer Wrist Warm Up 1x10		Spread your thumb and pinky finger wide towards the side whilst your remaining fingers fold into a fist. Rotate your hands fully intp internal and external rotation in each rep. Isolate the rotation into your wrist only keeping your elbow mostly stable.
g	244		Broom Lift 1x8		The weight should exit your fist on the pinky side. The longer and heavier the stick the harder this exercise gets. Whilst the goal is to challenge yourself this should not create discomfort. Always put form first and stay under control the entire time. Keep your hand by your side next to your body. Lock your elbow and relax your shoulders.

Skill Training

Rest Between Sets: As Needed
Intensity: Moderate | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	122		Plank Push Up 2x6		Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. Flex your feet on the floor and keep them next to each other. Place your elbows right underneath your shoulders.
a	123		Shoulder Warm Up with Elastic 8x		Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest. Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating. Exhale as you open your shoulders.
a	124		Shoulder Opener on Floor 2x20sec		Engage your core to keep your back straight. Isolate the stretch into your shoulders. Lock your elbows and slightly depress your shoulders. Place your knees about hip width apart on the floor underneath your hips.
a	125		Shoulder Lift on Floor 2x8		Hover your chin close to the floor. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
a	126		L Forearm Stand Knee Extension - Feet on Box 2x3
a	127		L Forearm Stand - Feet on Box 2x8sec
	128
b	129		Forearm Plank Push Up - Elevated Feet 2x6		Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back. Flex your feet on the floor and keep them next to each other. Place your elbows right underneath your shoulders.
b	130		Seated Wall Slides - Reps 2x8		Externally rotate your arms to prvent your elbows from flaring. The pits of your elbows should face each other or better point towards the ceiling. Keep your shoulders depressed and look straight forward at the wall. Exhale as you lock your arms overhead and gently push your armpits towards the wall.
b	131		Shoulder Opener at Wall - Chin to Chest 2x20sec		Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Once your head touches the wall slide your hands lower and push your hips towards the wall for an additional stretch in your back.
b	132		Back to the Wall Shoulder Shrug 2x6		Keep your hands shoulder wide apart and lock your elbows. Mimic the handstand position by tilting your head back slightly and looking up towards the hands. Engage your core and avoid arching your back as good as you can!
b	133		L Forearmstand Single Leg Isolation - Feet on Box 2x2 each side
b	134		L Forearmstand - Elastic & Block Assisted 2x8sec		Push tall from your shoulders and do not allow your head to touch the floor or your hands. Step one foot on the wall after the other. Try placing your forearms on the floor from the start in the right distance so you don't have to adjust once you are already up. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
	135
c	136		Boat to Low Boat 2x6		Freeze in the top position in each rep. Aim with your chin towards your toes. Come as high as possible each time. Lock your elbows and keep your shoulders depressed. Fully lock out your knees and keep your legs parallel. Do not allow your legs to externally rotate.
c	137		Shoulder Stretch Wall Slides 2x8		Look at the wall as the hands slide up. Once your arms approach the top and begin to lock out push your chest towards the wall for a gentle back stretch. Keep your shoulders depressed and squared with your hips.
c	138		Shoulder Opener on Knees at Wall 2x20sec		Lock your elbows and slightly depress your shoulders. Place your knees about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
c	139		Thumb Guiding Chest to Wall Shoulder Lift 2x6 each side		Look your elbows and depress your shoulders. Externally rotate your hands for your thumbs to point away from the wall. Rotate the working arm inside of your shoulder as you peel the hand off the wall. Keep your armpit close to the wall at all times. Engage your core to stabilize your body. Keep your hips and shoulders squared at all times.
c	140		L Forearmstand 2x8sec		Step one foot on the wall after the other. Try placing your forearms on the floor from the start in the right distance so you don't have to adjust once you are already up. Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
c	141		L Forearmstand Single Leg Isolation - Elastic & Block Assisted 2x2 each side		Use a yoga block between your hands and elastic around your arms to stabilize your position. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
	142
d	143		Boat to Superman Side Roll 2x4 each direction		Lock your knees, point your feet and squeeze them together. Keep your head in a neutral position but pull it back slightly as you roll onto your stomach. Engage your entire body from hands to toes.
d	144		Dynamic Shoulder Opener at Wall with Foam Roller 2x8		Look upwards past your hands and push your chest towards the wall. Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips.
d	145		Shoulder Opener at Wall with Foam Roller 2x30sec		Look upwards past your hands and push your chest towards the wall. Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips.
d	146		Shoulder Lift - Chest to Wall 2x8		Keep your quads, hips and chest connected with the wall at all times. Lock your elbows and look at your hands.
d	147		L Forearmstand Single Leg Isolation 2x3 each side		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
	148
e	149		V-Up Arm Pulses 2x12		Engage your arms to be able to swing them dynamically. Lock your knees, point your feet and squeeze them together.
e	150		Active Shoulder Opener at Wall with Elastic 2x8		Keep your elbows locked and hands shoulder wide apart. Exhale every time you move into the stretch.
e	151		Single Arm Shoulder Opener on Knees 2x20sec each side		Engage your core to keep your back straight. Isolate the stretch into your shoulder. Lock your elbow and depress your shoulder. Place your knees about hip width apart on the floor underneath your hips.
e	152		Active Baby Pose Shoulder Flexion 2x8		Externally rotate the working hand for the thumb to point towards the ceiling. Rotate the working arm inside of your shoulder as you lift the hand. Keep your armpit close to the floor at all times. Look down and hover your face off the floor.
e	153		L Forearmstand Single Leg Isolation 1x2 each side		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
e	154		L Forearmstand Leg Isolation 2x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
e	155		Forearmstand Half Slide Away 2x2		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and elbows. Do not place your elbows too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
e	156		Forearmstand Tuck Slide 2x2		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
	157
f	158		V-Up to Superman Side Roll 2x4 each direction		Lock your knees, point your feet and squeeze them together. During the V-Up the goal is to bring the chest to the ankles. Try to get as flat and as tall as possible. Engage your entire body from hands to toes.
f	159		Active Back to Wall Shoulder Opener with Foam Roller 2x8		Engage your core and avoid arching your back as good as you can! Look at your hands and keep them around shoulder width apart.
f	160		Shoulder Opener on Knees 2x30sec		Lock your elbows and slightly depress your shoulders. Place your knees far enough so they are behind the hips and not right underneath them. Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch.
f	161		Shoulder Lift on Floor 2x8		Hover your chin close to the floor. Lock your elbows and look at your hands. Do not lift your chest off the floor. Isolate the movement into your shoulders.
f	162		L Forearmstand Single Leg Isolation 1x2 each side		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
f	163		L Forearmstand Leg Isolation 2x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
f	164		Forearmstand Half Slide Away 1x4		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and elbows. Do not place your elbows too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
f	165		Forearmstand Slide Away 2x2		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and elbows. Do not place your elbows too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
f	166		Forearmstand Tuck Slide 2x2		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
	167
g	168		Elevated Handstand Engagement on Stomach 2x4		On the bottom end of the body the elevation should be on the quads just before the knees. Look at your hands and keep them around shoulder width apart. Push your lower back up and engage your core to create an even and slightly rounded line.
g	169		Active Shoulder Opener on Back 2x8		Engage your core and avoid arching your back as good as you can! Look at your hands and keep them around shoulder width apart. Lock your elbows.
g	170		Shoulder Openers on Knees with Bent Elbows - Looking at Elbows 2x30sec		Place your head back looking past your elbows and gently push your armpits towards the floor. Allow your back to arch. Keep your hands close to your shoulder blades at all times. Keep your knees underneath your hips at all times.
g	171		Shoulder Lift - Chest to Wall 2x8		Keep your quads, hips and chest connected with the wall at all times. Lock your elbows and look at your hands.
g	172		Forearmstand Half Slide Away 1x4		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and elbows. Do not place your elbows too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
g	173		Forearmstand Slide Away 2x2		Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and elbows. Do not place your elbows too far away from the wall. The main focus of this drill is not conditioning but technical refinement. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
g	174		L Forearmstand Single Leg Isolation 1x3 each side		With the leg on top pressure on your shoulders is less horizontal and more vertical. Use this to push out extra tall. Work on holding this newly gained height on the way back down to the L. Engage your back and pull your hips into a slight anterior pelvic tilt to keep your weight in the fingertips. Do not allow your lower back to round when returning to the L. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g	175		L Forearmstand Leg Isolation 2x1 each side		If you feel like you have to arch your back to use the top leg as counter weight your alignment is off. Push out tall from your shoulders and move them on top of the center of your hands instead of trying to force this to work by opening into a banana position. Push tall from your shoulders and do not allow your head to touch the floor or your hands. In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g	176		Forearmstand L Wall Jump 2x each side		Stab the foot up straight towards the ceiling to align your shoulders, hips and top leg. Do not arch the leg over towards the back. Keep your shoulders solid. Do not allow them to wiggle around! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
g	177		Kick Up to Forearm Stand 3x each side		Stab the foot up straight towards the ceiling to align your hips and top leg on top of the already aligned forearms and shoulders. Do not arch the leg over towards the back. First jump into the single leg L. Then, once in control, close the second leg up. Slightly bend the L-leg in case of a temporary lack of hamstring flexibility.

Conditioning

Rest Between Sets: Minimal
Intensity: Elevated | Focus on form

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	122		Pike Forearmstand Feet Walk Out 2x2		Walk your feet towards your elbows until your hips are on top of your shoulders. Elevate your scapula to push your head away from the floor. Aim to get as tall as possible. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
a	123		Valentines Day Special 2x8		Engage your core and create 1 straight line from your feet all the way through your neck. Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact! Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
a	124		Kneeling Shoulder Shrug - Chest to Wall 2x8		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
a	125		Triceps Elastic Kick Back 2x8 each side		Keep your elbow stable whilst you kick your forearm towards the back. Squeeze your triceps on top. Do not swing your arms up and do not drop them down. Control the entire movement. Exhale as you extend the arm. Inhale on the way back.
	126
b	127		Forearm Plank Walk Out 2x4		Engage your core and create 1 straight line from your feet all the way through your neck. Only walk as far as you can control the movement. Quality first!
b	128		Single Leg Valentines Day Special 2x8 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Lift one leg off the floor. Point and flex the foot that remains on the floor to push your shoulders out towards the front and the opposite direction. Keep your body line intact! Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
b	129		Kneeling Shoulder Shrug with Elastic - Chest to Wall 2x10		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
b	130		Bent Over Y Extension 2x12		Keep your elbows stable whilst you kick your forearms towards the back. Squeeze your triceps on top. Do not swing your arms up and do not drop them down. Control the entire movement. Fully extend your elbows in each rep and stay slow and controlled as you return to your starting position.
	131
c	132		L Forearmstand Walk - Feet on Box 2x3
c	133		Valentines Day Special - Elevated 2x20		Engage your core and create 1 straight line from your feet all the way through your neck. Point and flex your feet to push your shoulders out towards the front and the opposite direction. Keep your body line intact! Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
c	134		Kneeling Shoulder Shrug with Elastic - Chest to Wall 2x12		Lock your elbows and look at your hands. Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side. Go slow on the way down and keep your elbows locked. Both directions matter!
c	135		Triceps Overhead Extension 2x12		Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. Engage your core to keep your back straight. Fully extend your elbows in each rep and stay slow and controlled as you return to your starting position.
	136
d	137		Forearmstand L Walk Up 3x each side		Stab the foot up straight towards the ceiling to align your shoulders, hips and top leg. Do not arch the leg over towards the back. Keep your shoulders solid. Do not allow them to wiggle around! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
d	138		Forearmstand Wall Walk 3x1		Take small and controlled shuffles. Instead of trying to get to the wall as quickly as possible get there as clean as possible. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the floor in between your forearms.
d	139		Forearm Plank Walk Up 2x3 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
d	140		Pike Forearm Stand Shoulder Shrug 2x8		Create a straight line from your elbows all the way to your hips and travel on this diagonal line only. Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
d	141		Bench Dip 2x8		Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. Exhale every time you extend your arms. Engage your core to keep your back straight.
	142
e	143		Forearmstand L Walk Up 2x each side		Stab the foot up straight towards the ceiling to align your shoulders, hips and top leg. Do not arch the leg over towards the back. Keep your shoulders solid. Do not allow them to wiggle around! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
e	144		Forearmstand L Float Up 2x each side		Stab the foot up straight towards the ceiling to align your shoulders, hips and top leg. Do not arch the leg over towards the back. Keep your shoulders solid. Do not allow them to wiggle around! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
e	145		Forearmstand Wall Tuck Jump 4x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders solid. Do not allow them to wiggle around! Look at the spot between your hands at all times!
e	146		Forearmstand Wall Walk 2x2		Take small and controlled shuffles. Instead of trying to get to the wall as quickly as possible get there as clean as possible. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the floor in between your forearms.
e	147		Forearm Planche Lean 2x6		Lean your shoulders towards the front and resist using your anterior deltoids. Keep your forearms parallel on the floor. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
e	148		Single Leg Forearm Plank Walk Up 2x4 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
e	149		L Forearmstand Shoulder Shrug with Feet on Box 2x8		Look at the floor between your forearms. Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
e	150		Triceps Circles 2x5		With your hands loaded bend your arms bringing your elbows to the floor. Extend your arms only after your shoulders have traveled towards the front placing additional weight into your hands. Fully lock your elbows in each rep and keep your hands parallel to each other with the fingers pointing towards the front.
	151
f	152		Forearmstand L Walk Up 2x each side		Stab the foot up straight towards the ceiling to align your shoulders, hips and top leg. Do not arch the leg over towards the back. Keep your shoulders solid. Do not allow them to wiggle around! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
f	153		Forearmstand L Wall Jump 2x each side		Stab the foot up straight towards the ceiling to align your shoulders, hips and top leg. Do not arch the leg over towards the back. Keep your shoulders solid. Do not allow them to wiggle around! In case of a temporary lack of hamstring flexibility bend your wall knee slightly to ease the tension.
f	154		Forearmstand Wall Tuck Jump 2x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders solid. Do not allow them to wiggle around! Look at the spot between your hands at all times!
f	155		Wall Tuck Jump to Forearmstand 4x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders solid. Do not allow them to wiggle around! Jump past the tuck and extend the legs into a straight forearm stand before touching the wall.
f	156		Forearmstand Wall Walk 2x3		Take small and controlled shuffles. Instead of trying to get to the wall as quickly as possible get there as clean as possible. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the floor in between your forearms.
f	157		Forearm Stand Pike Planche Lean 2x3		Push your hips down and into a slight posterior pelvic tilt as you lean your shoulders towards the front. Bring your nose close to the floor in each rep. Look at the floor between your forearms. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
f	158		Valentines Day Walk Up Special 2x4 each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
f	159		L Forearmstand Shoulder Shrug with Feet on Box 2x8		Look at the floor between your forearms. Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position. Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!
f	160		Pike Forearm Stand Push Up 2x6		Look at the floor between your forearms. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	161
g	162		Forearmstand Tuck Slide 2x		Keep your knees together and make them touch the wall as you pull them down. Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low. Push tall from your shoulders and do not allow your head to touch the floor or your hands.
g	163		Wall Tuck Jump to Forearmstand 2x		The closer you are to the wall the better but make sure you leave yourself enough room to clear the wall with your feet and knees. Keep your shoulders solid. Do not allow them to wiggle around! Jump past the tuck and extend the legs into a straight forearm stand before touching the wall.
g	164		Tuck Up to Forearm Stand 4x		Do not attempt to hold the tuck. Instead use the tuck as a stepping stone to align your hips with the already aligned shoulders and forearms before extending the legs up. Work on your timing to shoot your legs up in the right moment to nail your straight inversion. Lean into your hands and elevate your scapula the entire time. Look at the floor in between your forearms and take control of your movement from the very start.
g	165		Forearm Stand Shoulder Push Up - Back to Wall 2x4		Fully elevate your scapula in each rep getting as tall as possible. There should be a clear visible change in position! Bend one of your knees and place the foot against the wall. Use this for stability and to create distance between you and the wall. Alternate the wall leg either between reps or sets. Move especially slow and careful on the way down when you depress your scapula to protect your head and shoulders from impact and to build strength and awareness in this vulnerable position.
g	166		Forearmstand Wall Walk 2x4		Take small and controlled shuffles. Instead of trying to get to the wall as quickly as possible get there as clean as possible. Only your feet should touch the wall. Do not place your knees, hips or chest on the wall. Do not look at the wall. Instead look at the floor in between your forearms.
g	167		Elevated Forearm Stand Pike Planche Lean 2x4		Push your hips down and into a slight posterior pelvic tilt as you lean your shoulders towards the front. Bring your nose close to the floor in each rep. Look at the floor between your forearms. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
g	168		Forearm Plank Walk Up - Elevated 2x5 each side		Engage your core and create 1 straight line from your feet all the way through your neck. Walk up to a push up and back down to the forearm plank using your core muscles to keep your hips and shoulders squared. Slow down on your descent to minimize impact. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
g	169		Pike Forearm Stand Push Up - Elevated Feet 2x6		Push your hands into the floor to extend your elbows. Look at the floor between your forearms. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.

FINISH WORKOUT